Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pecans	5%	88%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Energy	91% 2640kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	550% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	48.4% 63g	130g per day for Men 19-50 years
Sugars	17% 12.4g	25% 18g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.25% 0.18g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	132% 50.3g	115% 43.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	789% 118mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pecans	Recommended Dietary Allowance
Calcium	31.8% 318mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	215% 17.2mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	748% 5239mg	179% 1256mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Pecans per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Pecans:

• 1 pound of Roasted Sunflower Seeds has 1.9 times more Vitamin B2, 6 times more Vitamin B3, 8.2 times more Vitamin B5, 3.8 times more Vitamin B6, 10.8 times more Vitamin B9 and 18.6 times more Vitamin E than Pecans.
• While 1 lb of Pecans nuts contains 6.2 times more Vitamin B1 and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Pecans:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Copper, 1.5 times more Iron, 4.2 times more Phosphorus, 2.1 times more Potassium and 20.9 times more Selenium than Pecans.
• While 1 lb of Pecans nuts contains 2.1 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pecans contain similar levels of Calcium, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.6 times more Omega 6, 1.7 times more Carbohydrate and 2.1 times more Protein than Pecans.
• While 1 lb of Pecans nuts contains 1.4 times more Fat, 14.3 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pecans offer comparable quantities of Energy, Saturated Fat and Fiber per one pound.